Archived WODS

This is an archived history of Narrows CrossFit WODs. For the latest WODs, check here.

July 20, 2016

STRENGTH:

Overhead Barbell Complex:
2 Push Press + 1 Push Jerk
* Pause for 2 seconds at the top of each push press, Pause for 1 second in both the dip and the catch of your push jerk. Spend 15 Min to work to a heavy complex. 

CONDITIONING:

EMOM for 10 Min:
Odd: 8 Push Jerks (155/105) + 12 Toes-2-Bar
Even: 40 Double Unders